A. Dynamic Stretches
B. (Every minute for 5 minutes)
5 Superman
5 hollow ups
40 second low plank
C. (For time)
10-9-8-7-6-5-4-3-2-1
Dbell Deadlift
Burpee over & back
Devil Rows (no push up)
D. (For time)
100 reps of ab workout of your choice:
V-ups
Tuck ups
Sit ups
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 30/30 second single leg plank 25 second elevated plank hold 20 Spider-Man lunges 15/15 front rack split squats C. (27 minute clock) (3 rounds) (3 minute cap) 90 seco
A. Dynamic Stretches B. (For time) (5 rounds) 3 dbell clean & push press (dbell each hand) 7 sprawls (5 rounds) 3 dbell clean & push press (dbell each hand) 8 burpee over & back (5 rounds) 3 dbell cle
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 10 box pistols Minute 2: 8 v-ups Minute 3: 6 devil rows Minute 4: 4 caterpillars Minute 5: Rest C. Static stretches